Hyperflexability & Working Out... ideas?

Question

I am super stretchy with my connective tissue (Ehlers-Danlos Syndrome). Any time I try stretching exercises, I can't feel the stretch to know if it's benefiting. Because of some unstable joints, there are certain weight machines that I have a hard time using. I've just been focusing on my cardio with the recumbent stair climber or recumbent bike. I work on upper body (shoulders and arms) on the weight machines. I'd like to get more ideas of things I could try though. Any ideas from you experienced people?

claireychn074 · Accepted Answer

You’ll benefit hugely from weight training. Building the muscle around those boingy joints will give you greater stability and reduce the risk of sublaxions. However  - this is a big however - you need to try to find  a PR who knows about EDS. Stretching  isn’t great - though necessary at times - and you’ll find that active stretches, often in front of a mirror to prevent over rotation, are much better than passive stretching. You’ll need to take longer than the average person to learn the basics (depending on where you are hypermobile) but it’s worth it. Things like holding the right back position for deadlifts and squats takes more energy, so be prepared to work on the static strength needed. Weightlifting has cured all my back pain, but I do still hyperextend my knees and my left elbow bends waaaay too far 🤷‍♂️

HungryCatapillar26 · Accepted Answer

weight lifting is not great for most with eds… you need to get those joints stronger and better supported with muscle or use really light weights.

Pilates is great though your building the muscle around your joints supporting them without hypertension ( where as yoga tends to encourage hypertension).

Low impact and seated or lying on the floor or even bed is better if you have back issues too. Squats can really mess up your back if you already have issues so get some professional advice from a physiotherapist that understands eds.

(Disclaimer: I’m not an expert, just experienced with eds and back issues)

yirara · Accepted Answer

With EDS you should not be stretching as it only makes your body less stable. You need to build muscles for more stability. I once had a session with a pt who focusses on EDS and learned a few things. While building the big muscles by means of complex lifts is good and a useful add-on, what really helps is to build the smaller muscles that you use every day for moving around and getting through live. But yeah: don't stretch; build muscles.